Stan Efferding Diet Plan- Does it Work?

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Whether you are a gym-goers, bodybuilder, or one of the fitness fanatics, if you’re eager to bring yourself to the next level, the Vertical Diet (devised by Stan Efferding) might be the right solution for you.

Stan Efferding learned to optimize nutrition for best performance over his 30-year career as an IFBB pro.

These same concepts are now being used to benefit top-level athletes acquire strength and muscle for competition, performance, and overall health.

What Is The Vertical Diet?

The Vertical Diet includes two levels, according to Efferding: micro and macro.

He proceeds, “It’s a presentation put together healthful structure worked with respect to a solid establishment of profoundly bioavailable micronutrients.” “It assists with supporting a system of handily processed macronutrients that is altered to your body’s needs.”

The name comes from the diet’s vertical structure, which resembles an upside-down letter T. The model’s horizontal foundation encourages nutrient-dense meals like:

  • vegetables (carrots and peppers are quite prominent)
  • fresh fruit (Efferding prioritizes oranges and cranberries)
  • nuts
  • sweet potatoes
  • yogurt
  • spinach
  • whole eggs
  • stock and bone broth
  • fatty fish like salmon

The diet’s “vertical” component is based on the principle that as your digestive system adapts and becomes more effective, you’ll be able to ingest larger amounts of other meals, increasing strength and improving recovery. For carbohydrates, Efferding recommends white rice and white potatoes and red meat such as bison, steak, and lamb for protein.

Foods Recommended to Eat on the Vertical Diet

Red meat and white rice are the two most regularly consumed items on this diet. White rice is preferred since it is extremely simple and quick to digest (think: quick energy). Red meat is high in iron, zinc, selenium, and B vitamins and can develop muscle. See what foods you can and can’t consume on a low-FODMAP diet.

  • Red meat, ideally bison and beef from grass-fed cows. According to those who advocate the Vertical Diet, avoid pre-ground beef, which is usually made from scraps.
  • Line-caught salmon
  • No hormonal chicken.
  • FODMAP defines low-gas vegetables like spinach, cucumbers, and bell peppers
  • Beef tallow and other “unprocessed” fats
  • Eggs
  • Full-fat dairy
  • Legumes and oats are sprouted or soaked, but only in small quantities.
  • Fruits, with a focus on FODMAP-free types

What Foods You Can’t Eat on the Vertical Diet

  • Various grains, such as brown rice
  • Vegetable oils that have been processed (which is essentially any vegetable oil)
  • Soybeans, onions, and garlic are examples of legumes.
  • Coffee
  • Sugar alcohols with added sugar
  • High-FODMAP veggies, also known as high-raffinose or gas-causing vegetables, are those that contain a lot of fructose.

Vertical Diet Macronutrients

The Vertical Diet is a low-fat eating plan acclimated to a high-or low-carb diet by changing how much food devoured. Your basal metabolic rate and exertion regulate your daily calorie intake, but the basic macronutrient profile looks like this:

  • One gram of protein per pound according to bodyweight
  • 0.3 gram of fat per pound of bodyweight
  • Carbohydrates provide the rest of your calories.

To calculate your daily caloric requirements, you must first determine your basal metabolic rate, the number of calories you burn to survive or maintain your weight. It can be determined in a lab, but it is expensive and time-consuming.

Tips How to Follow the Vertical Diet

1. Calculate your daily calorie target using a BMR and TDEE calculator.

You may also multiply your weight by ten to get your basal metabolic rate. A 200-pound adult, for example, needs at least 2000 calories per day.

2. Start by consuming one gram of protein per pound of body weight.

A 200-pound person, for example, will begin with 200 grams of protein, which equals 800 calories (1 gram of protein equals four calories), leaving 1200 calories for carbohydrates and lipids. Six hundred calories for carbohydrates (150 grams since one gram of carbohydrate equals four calories) and 600 calories for fat (approximately 65 grams, which equals 585 calories, since 1 gram of fat is nine calories).

3. Choose foods that are high in micronutrients and are nutrient-dense.

Consider the following sequence:


Fats Broth



Stan’s technique in the Vertical Diet for a macronutrient stuffed, insignificant swelling, red meat-filled eating regimen is a simple strategy to lose, gain, or keep up with weight, not at all like different eating regimens that may cause a lot of restriction, it’s simple to follow. If you want to implement this diet, consult your doctor before doing so.

Frequently Asked Questions(FAQs)

1- What is the vertical diet for weight loss?

The plan claims to be effective for casual gym-goers who want to gain muscle mass or lose weight. Unlike typical “horizontal” diets, which promote nutritional variety across a wide range of food categories, the Vertical Diet emphasizes a small number of high-quality, nutrient-dense foods.

2- Is a Vertical diet on a budget?

The Vertical Diet is extremely restrictive, costly to maintain, and low in total and prebiotic fiber. It might cause dietary shortages and be difficult to manage in the long run.

3- Can you eat bread on a vertical diet?

Foods that are difficult to digest and highly processed foods are banned on the Vertical Diet, including Brown rice, bread, spaghetti, morning cereals, wheat flour, unsoaked oats, and other grains. Unsoaked lentils, beans, soy, peas, and peanuts are legumes.

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